WOD / Blog
19 September 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
18 September 2026
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. WOD: 3 RFT (15 Minute Time Cap) 20 Dumbbell Box Step Ups (50/35)(35/20) *20″ Box for All Athletes/2 DBs 400 Meter Run *Wear a weighted vest for all movements (20/14)(14/10) Stimulus/Focus: This will be a […]
17 September 2026
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 2 x 2 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (18 Minute Time Cap) 16-12-8 Floor Press (95/65)(65/45) Overhead Alternating Lunge (95/65)(65/45) 16-12-8 Floor Press (115/75)(75/55) Front Rack Alternating Lunge (115/75)(75/55) 16-12-8 […]
16 September 2026
Warm up: Coach’s Choice Strength/Skill: Handstand Walk Practice WOD: 30 Minute Partner WOD 7/5 Calorie Bike (Alternate Erg/Assault) 25′ Handstand Walk 10 Wall Balls (20/14)(14/10) Stimulus/Focus: One partner completes a round, while the other partner rests. Choose a challenging handstand walk skill. Cool Down: Partner Choice
15 September 2026
Warm up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 21-15-9 Devils Press (50/35)(35/20)*2 Dumbbells Chest to Bar Stimulus/Focus: This will be a challenging workout. Take breaks as needed and […]
14 September 2026
Warm up: Coach’s Choice Strength/Skill: Clean 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute GAFAP 1 Shuttle Run 2 Med Ball Cleans (20/14)(14/10) Stimulus/Focus: This workout will be very taxing on the legs and lungs. Find a pace and […]